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坐卧交替法 Alternating Between Sitting and Lying Down 01 准备 1.请认真看我的文章100篇，你就会了解了失眠无害，这样你的焦虑和恐惧就会减少很多；焦虑和恐惧少了，你的身体会好，你也容易睡着了。看文章要注重了解“清醒躺着就是睡眠，清醒坐着也是睡眠”的观念。 2.计划拿出十天时间来改善睡眠。 I. Preparation. A. Please read about 100 of my articles seriously, and you will understand that insomnia is harmless, and then your anxiety and fear will be reduced a lot. With less anxiety and fear, you will feel better and get easy to fall asleep. Please pay more attention to the concept in my articles that lying awake is a kind of sleep, and so is sitting awake. B. Plan to improve sleep with 10 days.
02 开始 1.第一天，白天6：00起床。 2.早晨做300个大礼拜。（大礼拜原为西藏佛教的特殊礼拜方式，又称磕长头。） 3.出门工作，逛街，爬山等，一定要出门做些力所能及的事，不要闷在家里，不要闲着，要走向人群，走向自然。 4.白天不要打盹，不要午睡，不要躺着。特殊情况例外。 5.清淡饮食。白天吃饭七分饱，晚餐五分饱。 6.晚上22：00之前，做家务，看书，工作，散步，聊天等自然事物，不要电视，电脑，手机等电子设备。 7.22：00——06：00，坐卧交替。 22：00上床坐着，坐30分钟，然后躺下，躺60分钟，然后又坐起来，坐30分钟，再躺下，躺60分钟，然后又坐起来......就这样一直交替坐卧到06：00。 II. Start. A. On the first day, get up at 6:00 a.m. B. Make a full prostration of 300 in the morning (The prostration was originally a special way of worship for Tibetan Buddhism, also known as kowtow.). C. Go to work, to shops, or to mountains, etc. Be sure to go outside and do something within the reach. Don't stay at home and do nothing; go to the crowd and nature. D. Do not nod off, take a nap, or lie down during the day. Exceptions to special circumstances. E. Keep light diet. Eat medium well during the day and medium for dinner. F. Before 10 p.m., do some housework, reading, work, or walk and chat, and no electronic devices like televisions, computers, and mobile phones. G. Alternate between sitting and lying down during 10 p.m. to 6 a.m. Go to bed at 10 p.m. and sit for 30 minutes, then lie down for 60 minutes, and then sit up again for 30 minutes, then lie down for 60 minutes ...... repeat sitting and lying down till 6 a.m.
注意事项。 第一，时间自己估计就对了，不要用手机计时。 第二，坐着时，眼睛自然睁着，心中想想什么就想什么，怎么舒服就怎么坐，想起来就起来，你可以做任何想做的事，不要束缚自己，轻松自在就好。 第三，躺着时，眼睛自然睁着，心中想想什么就想什么，怎么舒服就怎么躺，想翻身就翻身，想起来就起来，你可以做任何想做的事，不要束缚自己，轻松自在就好。 第四，坐卧交替过程中，如果你睡着了，那你就睡。醒了之后，你要继续坐卧交替，保持清醒，不可再睡。睡眠可以自动到来，但你不得期盼睡眠；睡眠可以找你，你不可找睡眠。 Notes: First, no need of a timer. It is okay to estimate time without mobile. Second, when sitting, open your eyes naturally, and think about whatever you want. Sit comfortably, or stand up if you want to, do whatever you what. Don’t bind yourself, and be relax. Third, when you are lying down, open your eyes naturally, and think about whatever you want. Lie down comfortably, turn over or sit up if you want to, do whatever you what. Don’t bind yourself, and be relax. Fourth, when you sit in bed or lie down alternatively, if you fall asleep, just sleep. After waking up, continue to sit and lie down alternately, stay awake, and don’t sleep again. Sleep can come itself, but you can't expect it; it can come to you, but you can't take the initiative to find it.
8.第二天起床，如果身体如何挺有力量，那很好，正常上班；如果身体如果有点疲惫，那你强制自己继续上班，带着疲惫上班，不要在家休养。当然，身体特别差例外。 9.你这样坚持1天，你会发现你第二天精神不差，那么你对失眠的恐惧和焦虑就减少很多，你的身体已经微微变好。 10.继续坚持9天，你对失眠的恐惧和焦虑越来越少，身体也越来越好，睡着的时间越来越长，睡眠也越来越好。这9天中，如果你偶尔感到一点难受，你不得停止使用这个方法，你要继续坚持使用这个方法，因为任何方法都不是完美的，我们只能在不完美中前进；如果你感到非常难受，难受得受不了，你要停止使用这个方法，你需要去咨询医生。 H. The next day, when you get up and feel powerful, it is good, and go to work normally; if you feel a little bit tired, force yourself to go. Even though you are tired in work, it is better than resting at home. But if you feel quite worse, take a rest first. I. Do as the above for one day. If you find your spirit is not bad the next day, your fear and anxiety to insomnia is much reduced, and you have become slightly better. J. Continue for nine days, your fear and anxiety to insomnia will be getting less and less, you will be getting better, sleeping more, and your sleep will also be better. In the nine days, if you feel a little bit uncomfortable occasionally, please do not stop, and keep on. No method is perfect, and we have to keep forward in imperfect. But if you feel very uncomfortable to endure, please stop and go to the doctor. 03 解答疑惑 1.我要一直这样坐卧交替睡眠吗?这样很麻烦。 你不必一直这样“坐卧交替睡眠”。你坚持“坐卧交替睡眠”几天之后，你的心态会越来越好，你的身体会越来越好，这时你就会睡着一段时间。随着你的身心状态的变好，你的睡着时间会越来越长。到一定时间之后，你就会每天睡着6——8小时，你的睡眠也就正常了。 2.失眠反复了怎么办？ 你继续用“坐卧交替睡眠”的方法调整。同时，你要反省，你为什么又突然睡不着呢？你要找到原因，对症下药。 III. Answers to Questions. A. Do I have to continuously sit and lie down alternately like this? It is really troublesome. You don't have to always do like this. After doing for a few days, your mentality will get better, your body will get better, and you will fall asleep for a while. As your physical and mental state gets better, your sleeping time will get longer. One day, you will fall asleep for 6 to 8 hours a day, and your sleep will be normal. B. What should I do if insomnia recurs? Continue to adjust with the 'sit and lie down' method. At the same time, you have to ask yourself why you suddenly cannot sleep. You need to find the reasons, and then you can take actions appropriately.
  睡眠大侠研究非药物改善睡眠的方法八年，研读了几百本睡眠类书籍，进行无数次沉思，完成几千次睡眠实践，终于接近完全理解睡眠。我已经帮助了很多大学生、医科大学学生、普通人、医生、企业家、金融投资者、公务人员等改善了睡眠，解决了失眠。他们大多经历了医生，心理咨询师，中医，运动，睡眠仪，瑜伽，偏方、静坐等，最后无奈了，遇到我而解决。   |
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